Templum North – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 6:
Min. 1 | :45 row (slow)
Min. 2 | 8 RDL + 8 upright rows
Min. 3 | :45 row (moderate)
Min. 4 | 8 RDL + 8 presses
Min. 5 | :45 row (hard)
Min. 6 | 8 x (1 muscle clean and 2 presses)
Skill
Warm-up (No Measure)
3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.
Metcon
Build-up:
3-4 sets:
5-7 push presses (building)
– Rest :30-1:00 between sets.
Metcon (Time)
4 rounds for time:
400/500-m row
15 push presses (95/135 lb)
Intermediate: 65/95#
Beginner:
300/400m & 35/45#
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
